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EXERCISE CHALLENGE NO.1 – 50 SQUATS

DO YOU HAVE THE LEGS FOR 50 SQUATS?

the squat

THE SQUAT IS THE BIGGEST EXERCISE FOR PACKING ON SERIOUS LOWER BODY MUSCLE MASS, WHICH IN TURN LEADS TO INCREASE IN METABOLIC RATE. THERE’S NO ARGUMENT ABOUT IT. THE SQUAT IS PRIMARILY A LEG BUILDING EXERCISE. YOU START THE EXERCISE WITH A BARBELL RESTING ACROSS YOUR SHOULDERS STANDING STRAIGHT UP. THEN BENDING AT THE KNEES AND HIPS YOU LOWER THE BARBELL DOWN UNTIL YOUR THIGHS ARE ALMOST PARALLEL TO THE FLOOR. AND THEN PUSH THE BARBELL BACK TO THE STARTING POSITION. OR BY FOLLOWING THE SAME INSTRUCTIONS, USE YOUR BODY WEIGHT AND START SQUATTING.

THE MAIN MUSCLE GROUPS PULLED INTO ACTION FOR THE SQUAT ARE YOUR QUADRICEPS, HAMSTRINGS AND GLUTES. SECONDARY MUSCLE GROUPS INCLUDE THE LOWER BACK, ADDUCTORS AND TO A CERTAIN EXTENT YOUR SHOULDER MUSCLES. AS YOU CAN SEE MANY MUSCLE GROUPS ARE RECRUITED FOR THIS EXERCISE MAKING IT THE BIGGEST EXERCISE AND BIGGEST POTENTIAL MUSCLE BUILDER.

LIKE ALL THE CORE MUSCLE BUILDING EXERCISES, YOU SHOULD MAKE THE SQUAT THE FIRST EXERCISE YOU DO ON YOUR LEG TRAINING DAY. BECAUSE IT’S THE BIGGEST EXERCISE YOU WANT YOUR LEGS TO BE FRESH AND READY. IF MUSCLE BUILDING IS YOUR GOAL, AIM FOR ABOUT 8-12 REPS ON THE SQUAT. BECAUSE YOU’LL BE LIFTING HEAVY WEIGHTS A GOOD WARM UP IS VITAL. SQUATTING IS VERY STRESSFUL FOR THE LOWER BODY, ESPECIALLY THE KNEES, SO 5-10 MINUTES ON THE TREADMILL AND SOME LIGHTS SQUATS FIRST UP ARE RECOMMENDED.

Nicholas Andreou

Nicholas Andreou

BSc Dietetics & Nutrition
Diploma: IFBB Bodybuilding & Fitness Instructor

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